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As of right now I'm 105kg and 183cm high. I want to lose weight.

The problem here, is, I'm completely uneducated when it comes to this matter. What calories are in what food? What's a good diet plan? etc.

So, my questions are:

What's a good food-eating(?) plan, and how do I safely transition from my current (really unhealthy) eating plan to that?

What type of exercise should I start doing?

Is there any information for "new" people doing this type of thing?


Thanks a lot.

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Weight watchers is a great program - i would sign up for that. they have in person meetings, or you can just do the program online. link removed is another great site. check out some health magazines - they frequently have week meal plans.


basically, you want to eat lean meat, fruits, vegetables, low-fat dairy and whole grains. limit your intake of alcohol, fats and refined sugar products. try to eat foods in their most natural form (whole wheat bread instead of white bread). you don't have to give up the foods you love, but save them as a weekly treat.


you don't say if you are a man or woman? if you look at some of those sites, they will give you recommended calorie intakes and help you come up with a plan that works.


also - small changes help! instead of getting a donut as a snack, get a piece of fruit. leave the mayo off of your sandwich. little things can really add up!

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I second the vote for Weight Watchers. Diets don't work; Weight Watchers tells you that and offfers you a food plan that is a lifetyle change, so you can keep the weight off for good. They will teach you the nutritional value of different foods, reveal things that can fool you (check out some of the fat free salad dressings, they are loaded with sugar thus empty extra calories) and teach you how to make your own meal plans for yourself using real food (not special diet food.)


Since you are new to all this, I'd suggest you begin with the in-person meetings. As for excercise, do anything you like, but do SOMETHING! Pick something you enjoy enough so you will keep it up. It makes a huge difference.


Good luck, you can do this, and you will be very glad you did!

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You don't really need weight watchers or any of those programs to help lose weight. Just watch everything you eat. Like annie24 said, eat foods that aren't processed. You don't really have to give them up but you should cut way down on them. Incorporate more fruits and vegies into your every day eating. Check the amount of sugar in certain products because, even if the calories are low, the sugar is just as bad for you and will set you behind. Eat more chicken and lean meats and always low fat/fat free dairy. I always read the nutritional facts on the back of everything either before I buy it or bite into it.


As far as exercise. Cardio is the best way to start, then slowly incorporate weight/resistance training. I try to switch things up by going to the gym three days a week and running/doing weights or taking a boxing class or dance classes. Even walking around your neighborhood every day for a half hour will do the trick at first.


Good luck!

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You'll want to start out slow, both what you eat and how you exercise and take care of your body. Otherwise you'll end up going back to your old habits, forcing yourself to do something that you may or may not like and it'll be short lived.


Like others have said, processed foods. Start replacing with healthier choice. What you're going to do is get used to the healthier food over time. It may taste bland or weird but ultimately that's what our body needs and can run efficiently on. McDonald's may taste good for you right now but it causes so much havoc in your system as majority of the calories come from fat (8 calories per gram) and unnecessary amount of carbs.


If you can cook, do take the time to make meals ahead of time. To keep things interesting you can always learn new recipes. Your meal will taste so much better and healthier. Depending on the exercise you do, go low impact for the first few months. You can walk 20-minutes during the day and increase the distance if not adding hills and other elements.


It will take time but most importantly, enjoy the healthier lifestyle. You'll get there.


Sites like [link removed[/url] forum has great resources; one of the best places to look into if you really want to dig into about nutrition and staying healthy.

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I am doing link removed, it lets you track your calories and they have a database of almost any food you can think of and it shows you the nutritional value. You put in all your info, and it sets up a plan for you to follow. There are so many forums as well to keep you motivated; I have lost 7 pounds in the last 2 weeks just by tracking my food intake and tracking my exercise. And if you have an iphone or blackberry you can download the free app and track your food on the go.

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I've registered to myfitnesspal, looks like it will help a lot. What I really need is something that tells me what I should be eating/doing as in exercise though. Later today I plan to do a 30 minute walk around the neighborhood.

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